Instructions:
- 1Start by standing up straight with a bottle in each hand, arms fully extended, and palms facing your torso
- 2Curl the right hand towards your shoulder while keeping the upper arm stationary, continue to curl the hand until your biceps are fully contracted and the bottle is at shoulder level
- 3Hold the contracted position for a brief moment as you squeeze your biceps, then inhale and slowly begin to bring the bottle back to the starting position
- 4Repeat this motion with your left hand
- 5Alternate each hand until the specified number of repetitions are performed
Tips:
- Keep your elbows close to your torso at all times
- Do not use your back or shoulders to lift the weights; your biceps should do all the work
- Perform the exercise slowly, focusing on the muscle contraction and not on the weights you are lifting
- Always use a comfortable weight bottle that allows you to perform the entire motion correctly